Spinach & Tomato Red Lentil Dal (Indian Soup)
Spinach & Tomato Red Lentil Dal (Indian Soup) brings creamy red lentils together with gentle heat, earthy cumin and mustard seeds, and the freshness of tomatoes and cilantro. Wilted spinach adds a mellow, green note that rounds out the aromatic broth. Serve it as a cozy weeknight dinner or a satisfying lunch alongside rice or warm flatbread.
- Prep20 mins
- Cook1 hr 30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spinach & Tomato Red Lentil Dal (Indian Soup), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 65 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 32 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 75
- Heart Health
- 51
- Metabolic
- 56
- Digestive
- 34
- Inflammatory
- 41
- Performance
- 62
- General Wellness
- 1
In a saucepan, bring 4 cups water and lentils to a boil; stir in salt. Lower the heat to medium-low and simmer for 10 minutes. Skim off any foam that appears; keep simmering until the lentils are tender, about 1 hour.
- 2
In a separate saucepan, heat oil. Add mustard seeds and cumin seeds; cook until they begin to splatter, 2 to 3 minutes. Add onion, garlic, and turmeric; cook, stirring, until the onion is soft, about 5 minutes. Stir in spinach, tomato, and cayenne pepper; cook until the spinach wilts and the tomato is tender, about 5 minutes.
- 3
Stir the cooked lentils and cilantro into the spinach mixture; bring it to a simmer and cook for 5 minutes. Taste and adjust the salt and water to your preference.
- Calories 226.63 kcal Moderate 11%
- Protein 7.51 g Moderate 15%
- Carbohydrate 29.16 g 11%
- Total Fat 11.13 g Moderate 14%
- Saturated Fat 1.55 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.09 mg Low Source 0%
- Sodium 104.16 mg Low Source 5%
- Dietary Fiber 14.46 g Good Source 52%
- Total Sugars 10.1 g --
- Added Sugars 9.96 g Moderate 20%
- Calcium 118.06 mg Low Source 9%
- Iron 4.7 mg Good Source 26%
- Potassium 839.69 mg Moderate 18%
- Vitamin A 15.83 mcg Low Source 2%
- Vitamin C 13.76 mg Moderate 15%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Mustard
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Spinach & Tomato Red Lentil Dal (Indian Soup) is made with 12 ingredients and serves 4. It takes about 1 hr 50 mins and is rated easy. Key ingredients include Cayenne Pepper, Chopped Spinach, Fresh Cilantro, and Garlic. Each serving provides about 226.63 kcal, and is a good source of fiber.
Recipe Questions
- What is Spinach & Tomato Red Lentil Dal (Indian Soup) made of?
- The main ingredients are Cayenne Pepper, Chopped Spinach, Fresh Cilantro, Garlic, Ground Turmeric. The full list of 12 is above.
- How long does it take to make Spinach & Tomato Red Lentil Dal (Indian Soup)?
- About 1 hr 50 mins in total: 20 mins to prepare and 1 hr 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 226.63 kcal. The full nutrition breakdown is above.
- Is Spinach & Tomato Red Lentil Dal (Indian Soup) easy to make?
- This recipe is rated easy, with 12 ingredients and 3 steps.
- Is Spinach & Tomato Red Lentil Dal (Indian Soup) healthy?
- Spinach & Tomato Red Lentil Dal (Indian Soup) has an easyChef Pro health score of 64/100. Per serving, it provides 226.63 calories and 7.51 g of protein, or 15% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: saturated fat at 1.55 g (8% of the Daily Value) and added sugars at 9.96 g (20% of the Daily Value). It contains Mustard, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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